Wednesday - CrossFit


Coach's Warm Up/Mobility

Bench Press (3-3-3)

3 working sets after warm up to find a 3 rep max for the day.

Rear Delt Fly (10-10-10)

Bodybuilding accessory movement to build the rear delts.  You may perform these between sets, or after you finish benching.

Metcon (Time)


10 Rounds:
3 Thrusters 135/95
5 Box Jumps 30"/24"
For Time

12 Minute Cap

RX+ Bodyweight Thruster.

The workout is originally done at bodyweight, so if you can, please do.

For the box jump, please choose a box height that is just a little bit higher than what you're used to.

Post-Class Accessory

3x10 Barbell Bicep Curl
3x10 DB Skull Crusher

Dan Shrum